Browsing Category: "Insomnia"
Insomnia is a sleeping disorder characterized by the inability to fall asleep and/or the inability to remain asleep for a reasonable amount of time. Insomniacs have been known to complain about being unable to close their eyes or “rest their mind” for more than a few minutes at a time. Both organic and non-organic insomnia constitute a sleep disorder.
According to the U.S. Department of Health and Human Services, approximately 60 million Americans suffer from insomnia each year. Insomnia tends to increase with age and affects about 40 percent of women and 30 percent of men.
Types of Insomnia
At least three types of insomnia exist: transient, acute, and chronic.
- Transient insomnia lasts from days to weeks. It can be caused by another disorder, by changes in the sleep environment, by the timing of sleep, or by stress. Its consequences - sleepiness and impaired psychomotor performance - are similar to those of sleep deprivation. If this form of insomnia continues to occur from time to time, the insomnia is classified as intermittent.
- Acute insomnia is the inability to consistently sleep well for a period of between three weeks to six months.
- Chronic insomnia lasts from months to years. It can be caused by another disorder, or it can be a primary disorder. Its effects can vary according to its causes. They might include sleepiness, muscular fatigue, and/or mental fatigue; but people with chronic insomnia often show increased alertness.
Causes
Insomnia can be caused by:
- Psychoactive drugs or stimulants, including certain medication, herbs, caffeine, cocaine, ephedrine, amphetamines, methylphenidate, MDMA, methamphetamine and modafinil
- Hormone shifts such as those that precede menstruation and those during menopause
- Psychological problems like fear, stress, anxiety, emotional or mental tension, work problems, financial stress, unsatisfactory sex life
- Mental Disorders such as clinical depression, bipolar disorder, general anxiety disorder
- Disturbances of the circadian rhythm, such as shift work and jet lag can cause an inability to sleep at some times of the day and excessive sleepiness at other times of the day. Jet lag is seen in people who travel through multiple time zones, as the time relative to the rising and setting of the sun no longer coincides with the body’s internal concept of it. The insomnia experienced by shift workers is also a circadian rhythm sleep disorder.
- Certain neurological disorders, brain lesions, or a history of Traumatic brain injury
- Medical conditions such as Hyperthyroidism and Wilson’s syndrome
- Abuse of over-the counter or prescription sleep aids can produce Rebound insomnia
- Poor sleep hygiene
- Parasomnia, which includes a number of disruptive sleep events including nightmares, sleepwalking, violent behavior while sleeping, and REM behavior disorder, in which a person moves his/her physical body in response to events within his/her dreams
- a rare genetic condition can cause a prion-based, permanent and eventually fatal form of insomnia called fatal familial insomnia
A common misperception is that the amount of sleep a person requires decreases as he or she ages. The ability to sleep for long periods, rather than the need for sleep, appears to be lost as people get older. Some elderly insomniacs toss and turn in bed and occasionally fall off the bed at night, diminishing the amount of sleep they receive.
An overactive mind or physical pain may also be causes. Finding the underlying cause of insomnia is usually necessary to cure it. Insomnia can be common after the loss of a loved one, even years or decades after the death, if they have not gone through the grieving process
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Many of us experience the occasional night of sleeplessness without any consequences. It is when the occasional night here and there becomes a pattern of several nights in a row that you are faced with a sleeping problem.
It is essential that you establish a bedtime routine that works for you and stick with it. Your body and mind need to have consistency at this time so that you can learn to fall asleep naturally. You should decide on a course of action and stick with it for at least a week or two before making changes to your routine. Write down your plan of action, including bedtime and waking time.
Keep a list of the herbs and vitamins that you have tried as well as what teas you prefer. Stick to your routine and after a week or two has passed and you are still experiencing difficulty sleeping make appropriate adjustments. The key here is to be consistent and determined.
Your goal should be to establish a regular sleep schedule. Wake up each morning at the same time and try not to oversleep. Sleeping longer in the morning will only make you feel groggy and disoriented.
Sleep experts believe that you should get an average of seven to eight hours of sleep each night. You can’t make up for sleep that you lose during the 7 nights by sleeping in later in the morning.
Simply do your best during the day and try to get back to your sleep schedule that night. Try to get ready for bed at the same time each night. Once you have established what hours work best for you then try to be consistent.
It is important to realize that a regular bedtime routine is imperative to your goal of achieving natural sleep. Create a routine that will prepare you for sleep.
Whatever routine you decide on it will be a way of telling your unconscious that it is time to fall asleep. Try to make sure that your routine is relaxing and not stimulating so that your mind can rest. Make sure that daytime naps are not part of your daily routine!
If you allow yourself to sleep during the day, even if it just for a few minutes, you will confuse your body’s ability to differentiate between day and night sleeping.
Make an effort to try staying active when you are feeling tired during the day and eat a small piece of fruit to increase your energy level.
Remember that natural remedies work differently for each individual. Think positive thoughts as you design a sleep routine that is right for you. Don’t become discouraged if you have to change and alter your 8 nighttime routine after a couple of weeks. With perseverance and determination you will achieve natural sleep.
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Fall Asleep Faster - Stay Asleep Longer
According to the National Sleep Foundation, nearly 40 million American suffer from chronic sleep disorders, and an additional 20-30 million are affected by intermittent sleep-related problems. According to research, a healthy night’s sleep can improved memory and cognitive functions, benefit to our overall health and general well being, helps you look better, feel more energetic and better prepared to face physical activities, increases concentration powers and many more.
There are many potential causes of insomnia, including sleep apnea, snoring, bladder problems, stress, depression or muscle pain. Stress is one of the common insomnia causes. Anxiety insomnia causes are a bit harder to eliminate compared to general garden-variety fears.
You deserve to awaken feeling restful, full of energy, ready to tackle the day. When it comes to the importance of your sleep life, why settle for expensive drugs that poison your liver when you do not have to? There are kind of drugs or substances that could lead to sleeping problems. The most relevant drugs that can cause severe sleeping problems are sleeping pills. Sleeping pills usually have side effects and can cause further insomnia in the long run, so natural treatment are more effective and safer compare with drugs to cure insomnia.
The best treatment for insomnia is to cure it naturally. Don’t ever use sleeping pills or herbs, because in the long run it will never help you overcome insomnia. Now you can finally have a deepest nights sleep and it is easier than you might have imagined. That is because the secret to a good nights sleep is found in this How To Beat Insomnia book and this Water Pillow!
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The Complete Treatment To Eliminate And Cure Insomnia Naturally
The term insomnia refers to a number of sleep complaints including inadequate duration and quality of sleep. These sleep problems may involve where you have difficulty in falling asleep, generally taking 30 minutes or longer to fall into a sleep state, where after falling asleep you have problems maintaining a sleep state, often remaining awake until the early morning hours, where you awake early in the morning after less than 6 hours of sleep, poor sleep quality, and daytime tiredness. Sleep problems are extremely common.
Sleep problems have important consequences. The major cause of serious motor vehicle accidents is falling asleep while driving. Poor sleep the night before has been linked to impaired cognitive performance the following day. Having inadequate sleep (4 hours or less) is associated with a mortality risk 1.5 to 2 times higher than those who sleep 7-8 hours a night. An adequate and quality sleep is an important determinant of quality of life.
In cases of common daytime tiredness resulting from inadequate sleep, ensuring a reasonable amount of time for sleep is a logical first step. The sleeping environment should be comfortable (comfortable pillow, temperature, noise level) and should not be used for activities such as work, study or eating. Work, TV watching or internet surfing should be avoided before bedtime. Remember, taking the time for adequate sleep may improve your performance the following day. Activities such as quiet leisure reading, a warm bath to sooth the body, massage may promote sleepiness.
Chronic stress and anxiety can trigger chronic insomnia. Practicing relaxation techniques, such as progressive muscle relaxation can help reduce tension and improve sleep quality. Regular exercise is also a good way to maintain a good health. However, exercise right before bed should be avoided as it promotes wakefulness.
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Natural Treatment To Cure Insomnia - Don’t Let Insomnia Master Your Life
Sleep problems and sleep deprivation are very common and can have serious consequences. Good sleep hygiene and can often improve the quality of sleep. What you eat and drink can have a big impact on your sleep. Many sleep deprived people are heavy consumers of caffeine rich beverages such as coffee, tea and colas. To improve sleep, you may want to try eliminating or cutting back on your caffeine intake. If that is not possible, try to at least avoid consuming any caffeine before the bed time. In addition, eating heavy meals right before bed should be avoided. Drink a little warm milk helps some people fall asleep.
Realizing that you will eventually feel sleepy, not getting too worried by insomnia, do something else allows sleepiness to return. The more relaxed you are before you begin your nighttime routine the more successful you will be. An hour before going to bed it’s a good idea to reduce any type of external stimulation that could be causing your mind and body to remain overly alert. Make note that you don’t want to fall asleep in bed with the light on. If you are not able to fall asleep within 30 minutes, you should get up out of bed and do something (such as quiet reading). Avoid reading anything too stimulating, such as work-related material or text books.
Insomnia medications should be discussed carefully with your doctor and you should have a clear understanding of how to use any medication appropriately. Many medications are used to treat insomnia. A number are associated with serious side effects and risks.
In some cases, your bed aside, even something as simple as a change of your pillow to this OCA Water Pillow can have a beneficial impact with a problem sleeper. Since the more you try to force yourself to sleep, the more difficult falling asleep becomes, not trying, or doing the opposite - trying to stay awake - may remove the anxiety and promote sleep in some cases. Taking the focus off trying to sleep by engaging in an activity like leisure reading or a relaxation exercise can also be helpful.
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Natural Treatment To Cure And Eliminate Insomnia, Get A Deepest Sleep Naturally
There are millions of people who cannot get to sleep at night. Their minds are racing about the day’s events, the plans for tomorrow and all the stresses of the week. While this can and probably has happened to most of us at one time, there are those who struggle with this every night. When sleepless nights occur often, it is called insomnia.
There are a number of reasons why certain people cannot fall asleep. It could be a mind that is forever thinking, or a body that aches or stress. Here are a few examples of sleeping tips.
Coffee - derived from the coffee bean, can be given in a very small dosage to a sleepless person. The idea being that coffee in large amounts would make a healthy person awake, so a person who is experiencing similar symptoms needs a “like” remedy to cure them.
Noise Levels - Sleeping in a quiet room may seem pretty obvious but have you really scrutinized all the background noises. These may include barking dogs and outside traffic. How can you quiet the noise levels inside your bedroom? If you have wooden floors then one of the simplest things you can do is to buy a rug. Buy thick curtains to muffle any noises and if you only have windows with a single pane of glass, consider replacing them with double or even triple glazing. And if all else fails, consider wearing earplugs.
Exercise - The amount of physical activity that you expend during the day is a key to help you sleep restfully at night. The more active your body is during the day the more likely you are able to relax fully at night and fall asleep easily.
Aconite - For those who have difficulty sleeping due to shock, fear, bad news or grief.
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